Thursday 4/11/13

Back to basics...one of our workouts from the beginning...Pre-2010.

Strength
5X5 Deadlift
Increase weigth each set

Interval Strength and Endurance
2 Rounds for Time
400 meters
15 burpees
30 sit ups
15 close grip push-ups
30 squats
800 meters
15 thrusters (25/15)
30 low-back extensions aka YTAs
15 hands off push-ups
30 walking lunges with bicep curl (25/15)
400 meters

Monday 4/1/13

April Fool's Workout is no joke!

5K
10 X 1:30 walk/1:30 run
Walk 5

Interval Strength and Endurance
10 minute AMRAP
3 clean/jerk (95/45) scale if needed
3 toes2bar or knees2bar
6 clean/jerk
6 t2b
9 clean/jerk
9 t2b
Keep going up by 3's until time.

rest 5 minutes

Tabata treadmill on 12% or 2% as fast as humanly possible.

Thursday and Weekend 3/14-3/17

Half and Ultra

Thursday
Warm Up
Same routine as yesterday

10 Physioball Walkout Complex (see 3/16/13)

Tabata and 400
Jump rope/400
Burpee/400
Squat/400
Ball Slam/400
When you finish your last tabata round at 3:50, go straight into the 400m run.  Write down your time.  You should finish somewhere in the 5:15-6:15 time frame (1:25-2:25 400m). Rest 60 seconds between runs.

Scoring: lowest number is your score and highest run is your score per tabata round.  Example...burpee 6/6/4/5/5/3/5/4 your score is a 3 because that was your lowest # in 20 seconds.  Write down your highest run time.  Example...1st run was a 5:33, 2nd 5:25 (keep the 5:33), 3rd 5:40 (erase 1st and use 3rd).  Add up all tabata times and keep highest run time.

Friday
Rest, stretch, foam roll and hip/low back exercises.

Saturday
Half- 6-9 miles EZ
Ultra- 90 minutes

Sunday
Ultra
2 hours (no strength)

Next week we begin to taper for Grasslands and Dallas Rock N Roll Half.  Nothing new beginning today...shoes, fancy new shirt, hat, diet, workout, NADA.  5K program starts up again Monday 3/18 so if you know someone interested bring them out to the social.  Form clinic and get together next week...check back for details.

Thursday 3/7/13

5K
25 minute run
Make sure you measure your distance so you know how much more distance you have for this weekends 5K.

Half and Ultra
3 Rounds AFAP (As Fast As Possible)
Jump Rope 100 (Ultra 500)
20 Push Ups
20 Sit Ups
20 High Knee Explosions
800 meter run (Ultra 1600)

Focus on your jump rope skills today during the workout.  Jumping rope is a skill and helps with ankle strength and leads to better running form.  Try this while jumping rope...35 regular-15 right leg-15 left leg-35 regular.  Ultra...100 reg-25 right-25 left-25 right-25 left-repeat to 500.  If that is too difficult jump on one foot 2-3 times and switch.  See blog under the home page for more information on form.  Have fun.